How to protect yourself from the heat

In recent years, the days with high and extremely high temperatures have increased significantly. We talk about heat waves if in two consecutive days the temperatures are above 30 degrees and the forecast for the third day is the same. The summer heat in the city can be exhausting for the human body.

Maintain a cool temperature in your home

Strive to maintain a cool temperature in your home. Check the temperature in it between 8 am and 10 am, at 1 pm and in the evening at 10 pm. It must be lower than 32 ° C during the day and 24 ° C at night. These instructions are especially important to follow for children over the age of 60 or people with chronic health problems.

Use the cool air at night to ventilate your home. If it is safe, open all windows at night and early in the morning when the outside temperature is lower.

Reduce the heat inside your home. Close windows and especially those that are directly exposed to sunlight during the day. Turn off artificial lighting and as much electrical appliance as possible.

Put blinds, draperies and awnings on the windows that are illuminated by the sun in the morning or afternoon.

Put wet towels in your home to cool it. Remember that then the humidity also increases.

If you have air conditioning in your home, close doors and windows and turn off electrical appliances that are not needed for cooling so as to reduce the risk of power outages.

Electric fans can bring relief from the heat, but when temperatures are above 35 ° C, they cannot prevent heat-related health problems. It is important to drink plenty of fluids.

Beware of the heat

Move to the coolest room, especially at night.

If it is not possible to maintain a cool temperature in your home, spend 2-3 hours a day in a cool place (for example, in a public air-conditioned building).

Avoid going out in the hottest hours of the day.

Avoid strenuous physical activity. If you have one – finish it in the coldest part of the day, which is usually between 4 and 7 o’clock in the morning.

Stay in the shade.

Do not leave children or animals in a parked car.

Keep your body cool and hydrated

Take a cool shower or bath. Alternatively, you can use cold compresses, towels, sponges, foot baths, etc.

Wear summer, loose-fitting clothes made of natural fabrics. Outside, wear a wide brimmed hat or visor and sunglasses.

Use light sheets and blankets without padding to avoid heat retention.

Drink fluids regularly, avoiding alcohol, smoking and excessive caffeine and sugar.

Eat more often and in small amounts. Avoid foods rich in protein.

If you have a health problem Store medicines below 25 ° C or in the refrigerator (read the instructions for storage).

Seek medical advice if you suffer from a chronic condition or are taking multiple medications.

  If you or someone next to you feels unwell Try to find help if you feel dizzy, lethargic, restless or have a strong thirst and headache; move to a cool place as soon as possible and measure your body temperature.

Drink water or fruit juices to rehydrate.

Rest immediately in a cool place if you experience painful muscle spasms, most often in the legs, arms or abdomen, in many cases after prolonged exercise on hot days; drink rehydrating solutions that contain electrolytes; seek medical attention if heat cramps persist for more than an hour.

Consult a doctor if you experience unusual symptoms or if symptoms persist. If a family member has hot and dry skin and delirium, convulsions and / or unconsciousness, call a doctor or call an ambulance immediately. While waiting for the ambulance, move the victim to a cool place and put him to bed with raised legs and thighs, take off his clothes and start external cooling with cold compresses on the neck, Achilles and groin, ventilate and wet the skin with water at 25-30 ° C. . Measure your body temperature. Do not give the victim acetylsalicylic acid or paracetamol. Lay away unconscious people.


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